<< Back to Categories

Portion Size Tables >>

Legumes

ad..fa, fr..le, le..mu, na..pe, pe..pi, re..so, wi..ye

  lentils
(sprouted, raw)
lentils
(sprouted, stir-fried)
lima beans, large lima beans, baby lima beans, immature seeds moth beans mung beans mung beans
(sprouted, raw)
mung beans
(sprouted, cooked)
mung beans
(sprouted, stir-fried)
Serving Size 100g 100g 100g 100g 100g 100g 100g 100g 100g 100g
Macronutrients                    
Calories (kcal) 106 101 115 126 123 117 105 30 21 50
Protein (g) 8.96 (18%) 8.80 (18%) 7.80 (16%) 8.04 (16%) 6.81 (14%) 7.81 (16%) 7.02 (14%) 3.04 (6%) 2.03 (4%) 4.30 (9%)
Total Fat (g) 0.55 (1%) 0.45 (1%) 0.38 (1%) 0.38 (1%) 0.32 0.55 (1%) 0.38 (1%) 0.18 0.09 0.21
Total Carbohydrates (g) 22.14 21.25 20.88 23.31 23.64 20.96 19.15 5.94 4.19 10.59
Dietary Fiber (g) - - 7.0 (28%) 7.7 (31%) 5.3 (21%) - 7.6 (30%) 1.8 (7%) 0.8 (3%) 1.9 (8%)
Sugar (g) - - 2.90 - 1.63 - 2.00 4.13 2.84 -
Vitamins                    
Vitamin C (mg) 16.5 (28%) 12.6 (21%) 0 0 10.1 (17%) 1.0 (2%) 1.0 (2%) 13.2 (22%) 11.4 (19%) 16.0 (27%)
Thiamin (mg) 0.228 (15%) 0.220 (15%) 0.161 (11%) 0.161 (11%) 0.140 (9%) 0.124 (8%) 0.164 (11%) 0.084 (6%) 0.050 (3%) 0.140 (9%)
Riboflavin (mg) 0.128 (8%) 0.090 (5%) 0.055 (3%) 0.055 (3%) 0.096 (6%) 0.023 (1%) 0.061 (4%) 0.124 (7%) 0.102 (6%) 0.180 (11%)
Niacin (mg) 1.128 (6%) 1.200 (6%) 0.421 (2%) 0.660 (3%) 1.040 (5%) 0.668 (3%) 0.577 (3%) 0.749 (4%) 0.817 (4%) 1.200 (6%)
Pantothenic Acid (mg) 0.578 (6%) 0.571 (6%) 0.422 (4%) 0.472 (5%) 0.257 (3%) 0.391 (4%) 0.410 (4%) 0.380 (4%) 0.243 (2%) 0.559 (6%)
Vitamin B6 (mg) 0.190 (10%) 0.164 (8%) 0.161 (8%) 0.078 (4%) 0.193 (10%) 0.093 (5%) 0.067 (3%) 0.088 (4%) 0.054 (3%) 0.130 (7%)
Folate (mcg) 11 (3%) 67 (17%) 83 (21%) 150 (38%) 26 (7%) 143 (36%) 159 (40%) 61 (15%) 29 (7%) 70 (18%)
Vitamin B12 (mcg) 0 0 0 0 0 0 0 0 0 0
Vitamin A (IU) 45 (1%) 41 (1%) 0 0 303 (6%) 10 24 21 13 31 (1%)
Vitamin E (mg) - - 0.18 (1%) - 0.14 - 0.15 (1%) 0.10 0.07 -
Vitamin K (mcg) - - 2.0 (3%) - 6.2 (8%) - 2.7 (3%) 33.0 (41%) 22.7 (28%) -
Minerals                    
Calcium (mg) 25 (3%) 14 (1%) 17 (2%) 29 (3%) 32 (3%) 3 27 (3%) 13 (1%) 12 (1%) 13 (1%)
Iron (mg) 3.21 (18%) 3.10 (17%) 2.39 (13%) 2.40 (13%) 2.45 (14%) 3.14 (17%) 1.40 (8%) 0.91 (5%) 0.65 (4%) 1.90 (11%)
Magnesium (mg) 37 (9%) 35 (9%) 43 (11%) 53 (13%) 74 (19%) 104 (26%) 48 (12%) 21 (5%) 14 (4%) 33 (8%)
Phosphorus (mg) 173 (17%) 153 (15%) 111 (11%) 127 (13%) 130 (13%) 150 (15%) 99 (10%) 54 (5%) 28 (3%) 79 (8%)
Potassium (mg) 322 (9%) 284 (8%) 508 (15%) 401 (11%) 570 (16%) 304 (9%) 266 (8%) 149 (4%) 101 (3%) 219 (6%)
Sodium (mg) 11 10 2 3 17 (1%) 10 2 6 10 9
Zinc (mg) 1.51 (10%) 1.60 (11%) 0.95 (6%) 1.03 (7%) 0.79 (5%) 0.59 (4%) 0.84 (6%) 0.41 (3%) 0.47 (3%) 0.90 (6%)
Copper (mg) 0.352 (18%) 0.337 (17%) 0.235 (12%) 0.215 (11%) 0.305 (15%) 0.164 (8%) 0.156 (8%) 0.164 (8%) 0.122 (6%) 0.255 (13%)
Manganese (mg) 0.506 (25%) 0.502 (25%) 0.516 (26%) 0.585 (29%) 1.252 (63%) 0.527 (26%) 0.298 (15%) 0.188 (9%) 0.140 (7%) 0.292 (15%)
Selenium (mcg) 0.6 (1%) 0.6 (1%) 4.5 (6%) 4.9 (7%) 2.0 (3%) 2.8 (4%) 2.5 (4%) 0.6 (1%) 0.6 (1%) 0.6 (1%)
Fatty Acids                    
Saturated Fat (g) 0.057 0.053 0.089 0.088 0.073 0.124 (1%) 0.116 (1%) 0.046 0.025 0.039
Monounsaturated Fat (g) 0.104 0.095 0.034 0.034 0.019 0.044 0.054 0.022 0.012 0.056
Polyunsaturated Fat (g) 0.219 0.201 0.171 0.169 0.154 0.256 0.128 0.058 0.032 0.068

Please click here for more information about the nutrient content tables.

Unless specified, all legumes in this table are mature seeds, cooked, boiled, without salt.
The legumes marked as "immature seeds" in this table are also cooked, boiled, without salt.

Copyright © 2005-2015 by Wanda Embar. All Rights Reserved.
Legal/Contact Me